Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
-8 Pull Ups
-12 Push Press
Rest 1 Minute
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
-12 Push Ups
-8 Hang Clean and Jerks
Rest 1 Minute
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
-8 Pull Ups
-12 Push Press
Rest 1 Minute
4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)
-12 Push Ups
-8 Hang Clean and Jerks
So it’s 4 x 4 min AMRAPs
Suggested Weight Men: 75# Women: 55#
Goal: 14-18+ Rounds
COACHES NOTES
For this one, you’ll work for 4 minutes – rest 1 minute – work 4 minutes – rest 1 minute – work 4 minutes – rest 1 minute – work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 hang clean and jerks.
You’re shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There’s a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the jerks.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups
Strict Pull Up
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up